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1800 Calorie Diet and Meal Plan

1800 calories per day is a generalized recommendation for men trying to lose weight. This exact amount has been trialed and has shown to lead to weight loss. Low-carb and mediterranean-type diets were more successful than low fat.

Calculate your optimal calories for weight loss using the Daily Calorie Needs Calculator.

1800 Calorie Meal Plan

TOTAL CALORIES ~1802

Breakfast

  • 1½ Cups Shredded Wheat Cereal (255)
  • 1½ Cup (1%) Milk (158)

Morning Snack

  • 1 Medium Banana (105)

Lunch

  • 6½" Whole Wheat Pita
    (160)

  • ½ cup reduced fat cottage cheese
    (101)

  • 4 oz. (~110g) Tuna (Canned, Water-packed).
    (132)

  • 1 tsp Olive Oil
    (40)

  • 1/2 a tomato, 1/2 a cucumbers
    (37)

Afternoon Snack

  • 14 Raw Almonds
    (107)

  • 1 Medium Apple (93)

Dinner

  • 8 oz. (~220g) Chicken Breast (skinless boneless) – cook in griller.
    (200)

  • 1 Cup Broccoli
    (55)

  • 1 ½ Cup (cooked) Brown Rice
    (324)

  • 1 Tablespoon Honey mustard for seasoning (65)

  • This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats.
  • Ensure you drink plenty of water – aim for 8-10 glasses per day.
  • Only other drinks allowed are herbal teas, green tea, and the occasional black coffee.
  • Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., … & Stampfer, M. J. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229-241. Link
  • Graffagnino, C. L., Falko, J. M., Londe, M., Schaumburg, J., Hyek, M. F., Shaffer, L. E., … & Caulin-Glaser, T. (2006). Effect of a Community-Based Weight Management Program on Weight Loss and Cardiovascular Disease Risk Factors. Obesity, 14(2), 280-288. Link